Ft. Lauderdale/Plantion Crossfitters

[Travis Loest]

ok, sounds like 1030 @ windmill park. bring rings bar and 25# bumpers. wonder if rusty, tanya, or steve will show up. looking for atleast two rings and two bars w/ 25#.

ring dips
hang power snatch(or clean)(may be an issue for jeremy)
burpee
bear crawl out crab walk back
box jump

5 rds 10 reps each for time?

[Brian Bedell]

That sounds good.

I might wanna do pullups for ring dips (no back in there and burpee has a pushup and I did many ring dips as sub for MU's the other day and they kill my shoulder and was gonna double up on rest tomorrow, but I miss ya!)

No idea what that bear/crab thing is, but sounds fun.

Does that mean I have to do 6 rounds??!!

I will bring bar and 25s and my rings.

[Travis Loest]

we can do pull-ups in stead of dips not a major issue, and maybe!

[Jesse Deforrest]

Can we make it 11?

[Travis Loest]

anyone have a problem with 11? Brian you may have to go trolling a little later, is that ok?

[Jeremy Rodgers]

11 reps or 11 am ?

Cya at 11!

[Brian Bedell]

I'm down with 11, the drunker they get before I get there the better.

[Rustin C. Shaw]

Sorry I couldn't make it last weekend (at Disney) or today (working 24hrs). Sounds like a fun workout, I'll take a rain check. Catch u guys later, make sure Brian does 6 rds! Peace

[Jesse Deforrest]

Great workout today, it was one of the tougher ones we have done. High rep cleans seem have that effect on me.

Rusty,

Hopefully you can make it out next time. I live close by now, so I am up for workouts on other days of the week too.

[Travis Loest]

I'm thinking about running a wednesday workout at my place for the local guys let me know what you think. The only issue is if I've got to run someone to miami that evening, or I'm already down there testing, but I'd like to start trying to do at least one day a week with others as well as sunday.

Really great effort on everyone's part. Was it me or was that a tougher workout than usual. I think the only time I felt worse was on the sprint kb routine, and I recovered faster from that then from this. I was still feeling it when I got home after my shower. I ended up taking a nap for a couple hours. I couldn't get myself to do anything.

Brian, great job on those pull-ups. From three weeks ago to today was day and night difference. Goes to show you what having a pull-up bar in your house and the drive to hop up and knock a couple out will do for you. Jeremy, got to get back in the swing of your pull-ups. Mine felt a little stilted today as well. i really need to get this weight of and get to doing more pull ups. Great job everyone!!